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Post by Deleted on Sept 21, 2014 9:02:13 GMT -5
Phil Heath. Kai should've won that one. No questions asked. Fixed bullcrap.
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Post by Sleazyness on Sept 21, 2014 9:05:09 GMT -5
I don't even know how to count the calorie intake and deficit stuff.
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Deleted
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Post by Deleted on Sept 21, 2014 9:46:38 GMT -5
1. Look at labels for things that have labels. 2. Measure things with cups, spoons, and food scales. 3. For things that don't have labels, use websites for an estimate. Just search something like "calories in chicken breast" and you'll get immediate top results from sites like: www.calorieking.com/nutritiondata.self.com/4. Seriously, just count and add. A lot of people suggest the app, MyFitnessPal, which does everything for you. It's a good tool, but I personally keep my own Excel workbook. You could also just use pen and paper. Caloric defecit = eating less than your total daily energy expenditure (TDEE). TDEE calculator. This one is pretty modest in its estimation. I've searched around and used some that estimate higher and lower... iifym.com/tdee-calculator/Enter your stats. When it comes to the Exercise Level stat, be honest and modest. I, for example, lift heavy 4 times a week for a little over an hour and generally pepper in cardio stuff the other 3 days of the week. I don't even count that cardio as part of my activity, so I chose 4 times per week. I entered all of my stuff and it spit out a bit over 2991. Groovy. So, being modest with this estimate, I'm operating off of a daily maintenance kcal level of 2900 per day. To lose weight, I'm going to cut no more than 500 kcals from this number (in order to not lose muscle too quickly [I'm also going to live heavy with low volume and eat high protein, like almost bodyweight in grams, to maintain muscle]). Therefore, the number of kcals I'm going to shoot for when it comes to daily eating would be no more than 2400. That's about a simple as I can put it. Any questions?
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Post by Sleazyness on Sept 21, 2014 11:04:33 GMT -5
1. Look at labels for things that have labels. 2. Measure things with cups, spoons, and food scales. 3. For things that don't have labels, use websites for an estimate. Just search something like "calories in chicken breast" and you'll get immediate top results from sites like: www.calorieking.com/nutritiondata.self.com/4. Seriously, just count and add. A lot of people suggest the app, MyFitnessPal, which does everything for you. It's a good tool, but I personally keep my own Excel workbook. You could also just use pen and paper. Caloric defecit = eating less than your total daily energy expenditure (TDEE). TDEE calculator. This one is pretty modest in its estimation. I've searched around and used some that estimate higher and lower... iifym.com/tdee-calculator/Enter your stats. When it comes to the Exercise Level stat, be honest and modest. I, for example, lift heavy 4 times a week for a little over an hour and generally pepper in cardio stuff the other 3 days of the week. I don't even count that cardio as part of my activity, so I chose 4 times per week. I entered all of my stuff and it spit out a bit over 2991. Groovy. So, being modest with this estimate, I'm operating off of a daily maintenance kcal level of 2900 per day. To lose weight, I'm going to cut no more than 500 kcals from this number (in order to not lose muscle too quickly [I'm also going to live heavy with low volume and eat high protein, like almost bodyweight in grams, to maintain muscle]). Therefore, the number of kcals I'm going to shoot for when it comes to daily eating would be no more than 2400. That's about a simple as I can put it. Any questions? Thanks. Are you James Enderson or whatever? The TD Founder? Also, Say I ate 4 soft shell tacos from taco bell(I know it's terrible) how would I go about calculating that and what should I do to balance it all? I don't really have workout equipment and I don't go to the gym cause of the convenience isn't there. My grandma(Lives across the street) has a treadmill. I use it from time to time, but the problem is, I have like tendenitis in both of my legs right below the knees and I have very bad shin splints all the time that make doing this difficult for me.
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Deleted
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Post by Deleted on Sept 21, 2014 14:22:16 GMT -5
1. Look at labels for things that have labels. 2. Measure things with cups, spoons, and food scales. 3. For things that don't have labels, use websites for an estimate. Just search something like "calories in chicken breast" and you'll get immediate top results from sites like: www.calorieking.com/nutritiondata.self.com/4. Seriously, just count and add. A lot of people suggest the app, MyFitnessPal, which does everything for you. It's a good tool, but I personally keep my own Excel workbook. You could also just use pen and paper. Caloric defecit = eating less than your total daily energy expenditure (TDEE). TDEE calculator. This one is pretty modest in its estimation. I've searched around and used some that estimate higher and lower... iifym.com/tdee-calculator/Enter your stats. When it comes to the Exercise Level stat, be honest and modest. I, for example, lift heavy 4 times a week for a little over an hour and generally pepper in cardio stuff the other 3 days of the week. I don't even count that cardio as part of my activity, so I chose 4 times per week. I entered all of my stuff and it spit out a bit over 2991. Groovy. So, being modest with this estimate, I'm operating off of a daily maintenance kcal level of 2900 per day. To lose weight, I'm going to cut no more than 500 kcals from this number (in order to not lose muscle too quickly [I'm also going to live heavy with low volume and eat high protein, like almost bodyweight in grams, to maintain muscle]). Therefore, the number of kcals I'm going to shoot for when it comes to daily eating would be no more than 2400. That's about a simple as I can put it. Any questions? Thanks. Are you James Enderson or whatever? The TD Founder? Also, Say I ate 4 soft shell tacos from taco bell(I know it's terrible) how would I go about calculating that and what should I do to balance it all? I don't really have workout equipment and I don't go to the gym cause of the convenience isn't there. My grandma(Lives across the street) has a treadmill. I use it from time to time, but the problem is, I have like tendenitis in both of my legs right below the knees and I have very bad shin splints all the time that make doing this difficult for me. 1. No, I totally am not GOAT Banter Legend and King of Banter "TD" James W. Enderson. Definitely not. 2. Eh, you can eat fast food once in a while. Don't worry about it. Check out the macros and plan the rest of your day around it. I was obsessed with "clean" "Paleo" eating for a while and it just gave me headaches and led me to binge when I 'cheated' just a little bit ("derp already broke my diet guess I should eat all I want now and start again tomorrow!" and other asinine rationalizations that lead me to do things like eat 2 entire large pizzas or 12+ peanut butter eggs). Don't worry about "balancing" things with exercise (ex- "I need to run xxx miles in order to eat xxx doughnuts!). Just balance your daily kcals by eating light nutritious food during your other meals though the day (ex- maybe I want an 1900 kcal serving of fried Chinese restaurant chicken and rice for supper, so I'll have a "clean" meal of baked chicken breast, broccoli, and whey for lunch.) You can easily easily easily lose fat by eating less than your TDEE alone. I would, again, ensure relatively high protein intake and strength training to maintain muscle. Which brings me to.. 3. A beginner can get decent gainz off of a bodyweight routine. Lack of equipment and gym access? Try a bodyweight program. Check out this wiki, and their should be some workout plans there, too: www.reddit.com/r/bodyweightfitness/wiki/index
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Post by k5 on Sept 21, 2014 20:47:05 GMT -5
finally getting paid for september tomorrow, so i'll be back in bulk mode. will post photos in about a month once i'm fully back on track.
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newfoundthomas
Superstar
Joined on: Dec 28, 2012 8:48:21 GMT -5
Posts: 622
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Post by newfoundthomas on Sept 21, 2014 21:36:34 GMT -5
Haven't posted for awhile but saw this thread and seeing I love training, thought I'd jump in and post.
I'm Australian and stand 6'1 @ 87kg (192pounds)
Been working on strength at the moment. past 6weeks I've been doing the "Johnny candito 6week strength builder and have added 5-10kgs (11-22pounds) to each of the 3main lifts in those 6weeks, and I've been doing DDP yoga to keep up the flexibility.
Use myfitnesspal to track my macros & calories
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Post by Cooperman on Sept 25, 2014 23:45:13 GMT -5
For the 'bodybuilders' out there, I'm thinking of getting back into it in October, starting clean again.
I'm willing to have a proper meal plan (which I never had), and I'm wondering if I should consider getting some protein powder. Gold Whey costs 70 bucks here. $100 monthly (30 bucks of gym membership) is pretty damn tough. Besides reaching my protein intake for the day, is it gonna help me build muscle?
Don't get me wrong, I know it is totally not necessary to build muscle, but will it help?
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Deleted
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Post by Deleted on Sept 27, 2014 0:00:19 GMT -5
For the 'bodybuilders' out there, I'm thinking of getting back into it in October, starting clean again. I'm willing to have a proper meal plan (which I never had), and I'm wondering if I should consider getting some protein powder. Gold Whey costs 70 bucks here. $100 monthly (30 bucks of gym membership) is pretty damn tough. Besides reaching my protein intake for the day, is it gonna help me build muscle? Don't get me wrong, I know it is totally not necessary to build muscle, but will it help? Protein Shakes are only good in 2 cases. 1) You're not reaching your daily calorie intake or protein needs. I use Optimum Nutrition Gold Standard Whey and you get 123 Calories in 1 serving. Although that is not a lot of Calories it will still help reach your daily calorie intake and chances are if you're below your daily needs in calories you're below your needs in protein. You get 24 Grams worth of Protein in one serving. Since I'm not sure of your weight and height I can't really give a solid idea of what your calorie and protein needs are, so I can't give to much advice with that. 2) If you're bulking and struggling to eat as much as you should protein shakes are great, as long as you're reaching above your calorie needs with eating. Protein shakes aren't very filling and contain a lot of protein and calories for a drink. Of course you wouldn't be wanting to depend on them for your calories but if you're at your calorie needs a protein shake will put you over and give you a surplus plus a fair bit of protein. Personally, I use protein powder as I'm a hard gainer, so I take anything I can to help me get more weight and size on me that is healthy. Protein shakes are clean calories which work great with any metabolism as it won't be adding fat to you but more so helping rebuild muscles stronger and faster. In my opinion if you're a hard gainer, use a protein shake/powder. If you're able to gain weight easily I personally wouldn't use them as long as your calories are clean and your protein intake needs are reached. If I was you, rather than investing in protein shakes I would start a Pre-Workout Cycle, I suggest using Cellucor C4 for 1 - 2 months. It actually gives you a lot of energy and you'll notice the difference the first time you use it. I made a 5kg gain on Bench Press the first time I used C4 and it's helped me make another 5kg gain on bench (I went from benching 50kg - 60kg in just under a month.) I also made 20kg gain on Squats and 35kg on Deadlift. Pre-Workouts are honestly better than Protein shakes, they do more for your workout. (Gives better pump which means more muscle is being broken down, longer endurance so you can workout longer thus breaking down more muscle which will rebuild stronger and the energy levels you get from it is crazy.) You just need to make sure you don't cycle it for longer than 2 months as the caffeine levels in it are equivalent to 2 cups of coffee, plus all the other supps in it make it add up to around 7 cups of coffee (Creatine, Glutamine, etc.). It can also damage the liver and kidney with extended use. So make sure to cycle it if you choose to use pre-workouts. So to summarize, if you're a hard gainer, go for it with Protein Shakes. If you can gain easily get a Pre-Workout instead for better results.
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Post by The Kevstaaa on Sept 27, 2014 10:15:47 GMT -5
As I read this thread, I'm sitting with a big bag of cheetos and feel ashamed.
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Deleted
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Post by Deleted on Sept 27, 2014 11:40:06 GMT -5
As I read this thread, I'm sitting with a big bag of cheetos and feel ashamed.
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Post by Cooperman on Sept 27, 2014 14:22:41 GMT -5
Had 3 Kinder Buenos, but blasted my biceps and shoulders with these workouts :
(skipped two exercices bc of lack of equipment, still destroyed the gunz)
Two of my personal favorites. Gave me a hella pump!!!
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Post by HHH316 on Sept 27, 2014 20:18:10 GMT -5
I ran my 5K today in 26:02. Not bad, but I was a little disappointed with my time. I've been running it at the gym right at or around 25 minutes. The first mile was so packed with people that I couldn't get to my normal speed. But now that Im done with this & medically cleared, I'm looking forward to getting back to a full body, regular workout routine. That's going to start this coming week.
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Post by Cooperman on Sept 28, 2014 4:31:37 GMT -5
Yesterday's dinner : chicken breast, white rice, 3 egg whites, yogurt (8grams of protein). Kinda overate but my tummy felt satisfied for once and I'm trying to bulk.
This morning : 2 whole scrambled eggs, 2 boiled egg whites, and yogurt.
Have to get oats and everything. Slowly getting back into it.
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Post by Cooperman on Sept 29, 2014 15:58:15 GMT -5
For the 'bodybuilders' out there, I'm thinking of getting back into it in October, starting clean again. I'm willing to have a proper meal plan (which I never had), and I'm wondering if I should consider getting some protein powder. Gold Whey costs 70 bucks here. $100 monthly (30 bucks of gym membership) is pretty damn tough. Besides reaching my protein intake for the day, is it gonna help me build muscle? Don't get me wrong, I know it is totally not necessary to build muscle, but will it help? Protein Shakes are only good in 2 cases. 1) You're not reaching your daily calorie intake or protein needs. I use Optimum Nutrition Gold Standard Whey and you get 123 Calories in 1 serving. Although that is not a lot of Calories it will still help reach your daily calorie intake and chances are if you're below your daily needs in calories you're below your needs in protein. You get 24 Grams worth of Protein in one serving. Since I'm not sure of your weight and height I can't really give a solid idea of what your calorie and protein needs are, so I can't give to much advice with that. 2) If you're bulking and struggling to eat as much as you should protein shakes are great, as long as you're reaching above your calorie needs with eating. Protein shakes aren't very filling and contain a lot of protein and calories for a drink. Of course you wouldn't be wanting to depend on them for your calories but if you're at your calorie needs a protein shake will put you over and give you a surplus plus a fair bit of protein. Personally, I use protein powder as I'm a hard gainer, so I take anything I can to help me get more weight and size on me that is healthy. Protein shakes are clean calories which work great with any metabolism as it won't be adding fat to you but more so helping rebuild muscles stronger and faster. In my opinion if you're a hard gainer, use a protein shake/powder. If you're able to gain weight easily I personally wouldn't use them as long as your calories are clean and your protein intake needs are reached. If I was you, rather than investing in protein shakes I would start a Pre-Workout Cycle, I suggest using Cellucor C4 for 1 - 2 months. It actually gives you a lot of energy and you'll notice the difference the first time you use it. I made a 5kg gain on Bench Press the first time I used C4 and it's helped me make another 5kg gain on bench (I went from benching 50kg - 60kg in just under a month.) I also made 20kg gain on Squats and 35kg on Deadlift. Pre-Workouts are honestly better than Protein shakes, they do more for your workout. (Gives better pump which means more muscle is being broken down, longer endurance so you can workout longer thus breaking down more muscle which will rebuild stronger and the energy levels you get from it is crazy.) You just need to make sure you don't cycle it for longer than 2 months as the caffeine levels in it are equivalent to 2 cups of coffee, plus all the other supps in it make it add up to around 7 cups of coffee (Creatine, Glutamine, etc.). It can also damage the liver and kidney with extended use. So make sure to cycle it if you choose to use pre-workouts. So to summarize, if you're a hard gainer, go for it with Protein Shakes. If you can gain easily get a Pre-Workout instead for better results. Which pre workout would you pick out of these : www.rayannipro.com/energie
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Deleted
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Post by Deleted on Sept 29, 2014 17:56:39 GMT -5
Protein Shakes are only good in 2 cases. 1) You're not reaching your daily calorie intake or protein needs. I use Optimum Nutrition Gold Standard Whey and you get 123 Calories in 1 serving. Although that is not a lot of Calories it will still help reach your daily calorie intake and chances are if you're below your daily needs in calories you're below your needs in protein. You get 24 Grams worth of Protein in one serving. Since I'm not sure of your weight and height I can't really give a solid idea of what your calorie and protein needs are, so I can't give to much advice with that. 2) If you're bulking and struggling to eat as much as you should protein shakes are great, as long as you're reaching above your calorie needs with eating. Protein shakes aren't very filling and contain a lot of protein and calories for a drink. Of course you wouldn't be wanting to depend on them for your calories but if you're at your calorie needs a protein shake will put you over and give you a surplus plus a fair bit of protein. Personally, I use protein powder as I'm a hard gainer, so I take anything I can to help me get more weight and size on me that is healthy. Protein shakes are clean calories which work great with any metabolism as it won't be adding fat to you but more so helping rebuild muscles stronger and faster. In my opinion if you're a hard gainer, use a protein shake/powder. If you're able to gain weight easily I personally wouldn't use them as long as your calories are clean and your protein intake needs are reached. If I was you, rather than investing in protein shakes I would start a Pre-Workout Cycle, I suggest using Cellucor C4 for 1 - 2 months. It actually gives you a lot of energy and you'll notice the difference the first time you use it. I made a 5kg gain on Bench Press the first time I used C4 and it's helped me make another 5kg gain on bench (I went from benching 50kg - 60kg in just under a month.) I also made 20kg gain on Squats and 35kg on Deadlift. Pre-Workouts are honestly better than Protein shakes, they do more for your workout. (Gives better pump which means more muscle is being broken down, longer endurance so you can workout longer thus breaking down more muscle which will rebuild stronger and the energy levels you get from it is crazy.) You just need to make sure you don't cycle it for longer than 2 months as the caffeine levels in it are equivalent to 2 cups of coffee, plus all the other supps in it make it add up to around 7 cups of coffee (Creatine, Glutamine, etc.). It can also damage the liver and kidney with extended use. So make sure to cycle it if you choose to use pre-workouts. So to summarize, if you're a hard gainer, go for it with Protein Shakes. If you can gain easily get a Pre-Workout instead for better results. Which pre workout would you pick out of these : www.rayannipro.com/energieI've never heard of any of those. I personally recommend Cellucor C4 if you can get your hands on it. Search some reviews on those pre-workouts though if you're going to get one of them though. I just don't know anything about them really and don't have enough time to go through all of them to find the best one for your price so I don't want to give you an uneducated answer.
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Post by Cooperman on Oct 6, 2014 17:40:42 GMT -5
I've never heard of any of those. I personally recommend Cellucor C4 if you can get your hands on it. Search some reviews on those pre-workouts though if you're going to get one of them though. I just don't know anything about them really and don't have enough time to go through all of them to find the best one for your price so I don't want to give you an uneducated answer. I looked everywhere for C4, they don't have it. Read reviews about NO-xplode - apparently gives you good energy and kicks in within 30 mins only. But it only lasts for about an hour and they keep on reducing ingredients and servings every year. Ok pre-workout really. Everybody seems to side with Jack3d. All I heard was positive feedback. Takes time to kick in though, which I lack. Gonna get supps sometimes this week and pay for gym membership. So, anyone else likes lifting?
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Post by Nivro™ on Oct 6, 2014 22:17:24 GMT -5
As I read this thread, I'm sitting with a big bag of cheetos and feel ashamed. Dont be...Im sitting here eating Oreos thinking, "You bitches dont know what ya missing!!"
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Deleted
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Post by Deleted on Oct 6, 2014 23:26:44 GMT -5
I've never heard of any of those. I personally recommend Cellucor C4 if you can get your hands on it. Search some reviews on those pre-workouts though if you're going to get one of them though. I just don't know anything about them really and don't have enough time to go through all of them to find the best one for your price so I don't want to give you an uneducated answer. I looked everywhere for C4, they don't have it. Read reviews about NO-xplode - apparently gives you good energy and kicks in within 30 mins only. But it only lasts for about an hour and they keep on reducing ingredients and servings every year. Ok pre-workout really. Everybody seems to side with Jack3d. All I heard was positive feedback. Takes time to kick in though, which I lack. Gonna get supps sometimes this week and pay for gym membership. So, anyone else likes lifting? I've never tried Jack3d but I've only ever heard good things about. So if you can get your hands on that go for it. I'm training shoulders today if anyone's interested xD
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Deleted
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Post by Deleted on Oct 7, 2014 1:28:24 GMT -5
2.5kg gain on Dumbell Shoulder press today :3 Now doing 20kg per hand on it.
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